Alright so currently I am a senior in high school, attending college next year, living a pretty good life, but I always have confidence issues kind of things because I am so scrawny. I try to eat more but I get full pretty easily. What would you guys advise that I eat to bulk up some, what type of foods? I am in good physical shape, as I played soccer all year round up until this year. And I'm going to start doing workouts every other day. But before that I know my diet needs an improvement. So I guess my question is what are some tips on bulking up, and eating to bulk up (what type of foods specific suggestions would be good). Thank you.
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Sport 17yr old guy 120 pounds, needs to bulk up, what to eat for a diet?
- Thread starter weste47
- Start date
Sport Fitness
Well, figure out what your maintaining calorie needs are.
Then go above that number. Eat foods like nuts.
You MUST eat things with protein in them. Milk is a great source of protein, carbs, and fats (if you drink 2% or whole milk).
Whole grains and vegetables are important too, don't forget to eat those.
Then go above that number. Eat foods like nuts.
You MUST eat things with protein in them. Milk is a great source of protein, carbs, and fats (if you drink 2% or whole milk).
Whole grains and vegetables are important too, don't forget to eat those.
Basically you want to eat more calories than the recommendation for your age and weight. Eating foods with protein helps build and repair muscles quicker. Chicken breast, turkey, egg (whites), and fish are good source of high protein foods. Try to eat 5-6 meals a day instead of 3 big meals...I know eating 5-6 meals a day can be a pain so what I do is carry snacks such as protein bars. makes pretty good protein bars that has 23g of protein and 290 cal. I usually try to eat 3-5 of them a day to increase calories and protein intakes.
Well depending on your calorie needs and metabolism it may vary but it'd be good to try 5~7 small meals a day, Im around you age atm so i could suggest my meal plan
Breakfast: apple or banana and 2 glass' of milk- i find it good to have protein when you wake up because well you didnt have any all night
Lunch: 2 Natural peanut butter and honey sandwhichs with Banana
snack: Grapes or some type of fruit you like
dinner: Usaully salmon or chicken with a side of brocoli and maybe carrots on certain days i make pasta
Protein shake: containing half bag of milk 2 tbps of peanut butter yougurt and chopped up banana
snack: usaully fruit again
Feel free to try this if you like remember "cheat" or "Junk" food can be not exactly healthy for you but it'll stop you from going crazy haha hope this helps you good luck on your bulk cycle
Breakfast: apple or banana and 2 glass' of milk- i find it good to have protein when you wake up because well you didnt have any all night
Lunch: 2 Natural peanut butter and honey sandwhichs with Banana
snack: Grapes or some type of fruit you like
dinner: Usaully salmon or chicken with a side of brocoli and maybe carrots on certain days i make pasta
Protein shake: containing half bag of milk 2 tbps of peanut butter yougurt and chopped up banana
snack: usaully fruit again
Feel free to try this if you like remember "cheat" or "Junk" food can be not exactly healthy for you but it'll stop you from going crazy haha hope this helps you good luck on your bulk cycle
As other posters said, you need to nail down what your " maintenance calories " are first.
Here's how......this article by Tom Venuto does a great job of discussing ' Calorie Calculators & Calorie Calculations ' ( including explaining & calculating your BMR, " maintenance calories ", etc. etc. ) and how you can use it to help you gain weight.......
Calorie Calculations and Calorie Calculators: How Many Calories a Day Should You Eat?
John Beradi expands on this topic of your ' calorie needs ' as well.......
John Berardi - Massive Eating Part I
And Berardi sums up a sound to approach to nutrition you also should follow if you want to gain weight...
John Berardi - 7 Habits
Here's how......this article by Tom Venuto does a great job of discussing ' Calorie Calculators & Calorie Calculations ' ( including explaining & calculating your BMR, " maintenance calories ", etc. etc. ) and how you can use it to help you gain weight.......
Calorie Calculations and Calorie Calculators: How Many Calories a Day Should You Eat?
John Beradi expands on this topic of your ' calorie needs ' as well.......
John Berardi - Massive Eating Part I
And Berardi sums up a sound to approach to nutrition you also should follow if you want to gain weight...
John Berardi - 7 Habits